Ensix's Workout Log

[Ensix]

snatch up to 80kg - surprisingly strong considering I was feverish yesterday. attempted 85kg too (the program stated I had to max out on snatch) but didn't make it. 80kg felt "casual" though.

snatch high pulls 3x2x90kg - weren't really high pulls (program stated 110% snatch max high pulls) because I can't high pull something that I can't snatch lol.

front squat 3x3x100kg - these can be considered squats already.


after oly stuff I did 10x90 bench and some pendlay rows and barbell side bends.

[Saintsqc]

Cool to see you back at it !

Your lifts are looking good. Pretty quick under the bar at the snatch.

Dont wait so much before your jerk. It seems like you talk to yourself too much in your head. You are wasting energy and focus. Set yourself tight, focus and push. Get mad ! C&J is brutal, you got to be angry !!

85 snatch and 105 C&J are in the pocket that's for sure. You just give up mentally. At the snatch, the bar get over your head correctly, you just need a little more explosion at the hips to gain some room and you have to be more solid at the reception. Same for 105 C&J. It was close. Get angry and the bar will fly over your head

You could definetely have a 200 total in no time !

BTW, if 80 felt casual, there is no reason to failed at 85. Put some chalk in your hands, focus and do it again. You'll eventally made it lol.

Also, to answer your question (less oly to get more proficient)....the answer is clearly no. To get good at oly, you have to do a lot of oly lifting. Simple as that, more is better. Your form get better recently probably because your are more relax and you think less. It is more fluid, more natural, less forced. Keep the same state of mind, but train more. You'll be surprised by your progress.

[Ensix]

Cool to see you back at it !

Your lifts are looking good. Pretty quick under the bar at the snatch.

Dont wait so much before your jerk. It seems like you talk to yourself too much in your head. You are wasting energy and focus. Set yourself tight, focus and push. Get mad ! C&J is brutal, you got to be angry !!

85 snatch and 105 C&J are in the pocket that's for sure. You just give up mentally. At the snatch, the bar get over your head correctly, you just need a little more explosion at the hips to gain some room and you have to be more solid at the reception. Same for 105 C&J. It was close. Get angry and the bar will fly over your head

You could definetely have a 200 total in no time !

BTW, if 80 felt casual, there is no reason to failed at 85. Put some chalk in your hands, focus and do it again. You'll eventally made it lol.

Also, to answer your question (less oly to get more proficient)....the answer is clearly no. To get good at oly, you have to do a lot of oly lifting. Simple as that, more is better. Your form get better recently probably because your are more relax and you think less. It is more fluid, more natural, less forced. Keep the same state of mind, but train more. You'll be surprised by your progress.

My jerks would've been much worse than they are in the video if I didn't take my time with them, trust me on this one.

I attempted 85kg three times in that snatch session, it simply wasn't that day where I'd snatch 85kg.

I try to be calm and collected during oly rather than aggressive, so my technique doesn't completely fall apart.

The question was an observation in a joking manner, nevermind it.

But all in all - everything is good so far and 190kg total is very likely to happen!

[Ensix]

clean & jerk up to 105kg - cleaning is the hardest ever for me right now, cleaning 100kg is really hard lol, even the jerk is easier. anyway, I got 105kg with a pretty solid jerk, even 100kg jerk was crappier (because I jerked it higher than I needed to lol, if that makes any sense).

clean pull 3x2x115kg - heavy stuff, but very necessary considering my difficulties with cleaning lol.

push jerk + jerk grip ohs 3 + 1x70kg - super hard exercise. the push jerk exhausted me and me barely stable trying to overhead squat 70kg with a jerk grip, oh boy lol, hated it.


I've lost some of my overhead mobility compared to pre-summer, but I worked on it at the end of the workout and it shouldn't impose a problem anymore.

[Saintsqc]

clean & jerk up to 105kg - cleaning is the hardest ever for me right now, cleaning 100kg is really hard lol, even the jerk is easier. anyway, I got 105kg with a pretty solid jerk, even 100kg jerk was crappier (because I jerked it higher than I needed to lol, if that makes any sense).

clean pull 3x2x115kg - heavy stuff, but very necessary considering my difficulties with cleaning lol.

push jerk + jerk grip ohs 3 + 1x70kg - super hard exercise. the push jerk exhausted me and me barely stable trying to overhead squat 70kg with a jerk grip, oh boy lol, hated it.


I've lost some of my overhead mobility compared to pre-summer, but I worked on it at the end of the workout and it shouldn't impose a problem anymore.

Awesome ! Good job on 105 110 is close! Next week probably

You are able to ohs with a jerk grip with 70 !? Damn.....mirin that flexibility

[Ensix]

Awesome ! Good job on 105 110 is close! Next week probably

You are able to ohs with a jerk grip with 70 !? Damn.....mirin that flexibility

110? that would be epic!

Haha that ohs looked mega awkward, srs trust me. Unstable, shaky and whatnot.

[Saintsqc]

110? that would be epic!

Haha that ohs looked mega awkward, srs trust me. Unstable, shaky and whatnot.

Dude....you squat 180 fcking kilos. You have the power.

You havent jerk in a long time, so it's sure it's going to be shaky.

[Jancl57]

snatched up to my old max and nearly did a new max!

jelly of your speed

[Ensix]

snatches up to 80kg and then some reps with 75kg - I was suppose to do 90% of first miss (which was 85kg) for 3x2, meaning 3x2x75kg, but I failed superhard on that part. I missed 75kg countless times and got 3 successful reps out of it, so only half of 3x2, so that sucks.

clean & jerk up to 90kg and then 3x1x90kg - I had to do 90% of first miss (which was 100kg) for 3x1 and I did. the reason why I missed 100kg? I was ****ing dead from those snatch misses, they literally sucked everything out of me lol.

front squat 3x110kg - had to do 3RM so I slapped on 3 yellows on both sides and did 110kg, wasn't a true 3RM but who gives a fuk, still heaviest front squats in a while.


pretty sucky workout, but it's the 5th in a row this week. now I get to rest for 2 days and then I have to max out on snatch, c&j and back squat, sweet (notsrs).

[Saintsqc]

snatches up to 80kg and then some reps with 75kg - I was suppose to do 90% of first miss (which was 85kg) for 3x2, meaning 3x2x75kg, but I failed superhard on that part. I missed 75kg countless times and got 3 successful reps out of it, so only half of 3x2, so that sucks.

clean & jerk up to 90kg and then 3x1x90kg - I had to do 90% of first miss (which was 100kg) for 3x1 and I did. the reason why I missed 100kg? I was ****ing dead from those snatch misses, they literally sucked everything out of me lol.

front squat 3x110kg - had to do 3RM so I slapped on 3 yellows on both sides and did 110kg, wasn't a true 3RM but who gives a fuk, still heaviest front squats in a while.


pretty sucky workout, but it's the 5th in a row this week. now I get to rest for 2 days and then I have to max out on snatch, c&j and back squat, sweet (notsrs).

When you miss many reps of snatch with a weight you should do withtout too much problem, you can try this little trick. Take off the weight and use a very easy weight (like 40 or 60kg) and re-do a quick warm up. Like 40 x 5, 50 x 3, 60 x 1, 65 x 1, 70 x 1 in ~5-10 minutes. A big part is mental and sometime you just need to succes a few bars and gain back your confidence.

Max out snatch C&J and BS same training....oh boy...I'm not jelly lol. Good luck !

[Ensix]

When you miss many reps of snatch with a weight you should do withtout too much problem, you can try this little trick. Take off the weight and use a very easy weight (like 40 or 60kg) and re-do a quick warm up. Like 40 x 5, 50 x 3, 60 x 1, 65 x 1, 70 x 1 in ~5-10 minutes. A big part is mental and sometime you just need to succes a few bars and gain back your confidence.

yeah I know that trick I've used it before. this time I thought I didn't need it and then I just couldn't be bothered.

[Ensix]

many press-outs there, I snatched 85kg, which is a PR, twice because the first try was an awful press-out, the second try? well you be the judge



many PRs there too.


overall - great session, I'm so close too 200kg (training) total, maybe I can even achieve it before the end of the month!

[Saintsqc]

Wow ! Nice!

85 lack some stability, but some days are like that. It looks easy, 90 is doable !

You can do 115. On the vid, it was very very close.

You could do 216 kg pretty soon (wich is the minimum requirement for a state competition in my province).

[Ensix]

Wow ! Nice!

85 lack some stability, but some days are like that. It looks easy, 90 is doable !

You can do 115. On the vid, it was very very close.

You could do 216 kg pretty soon (wich is the minimum requirement for a state competition in my province).

Thanks. yeah snatches were awfully "pressouty" today, couldn't help it much, but the last 85kg attempt was 50/50, good enough for me to be considered as a training PR. I did attempt 90kg snatch but I only snatch pulled it, mental blocked lol.

My jerks started getting ugly after 100, I still need to work on that. I try to catch jerks awfully high imo, I need to be able to catch them lower.

I'll be really happy with 200 before october! After the army I can set the aim higher.

[Ensix]

snatch 4x2x70kg - few misses

snatch high pull 3x3x85kg - pretty solid pulls

clean & jerk 2+1x3x90kg - no misses


everything was hard because I'm kinda dead still, from yesterday. I forgot to mention I backsquatted up to 150kg x1 too yesterday.

[Saintsqc]

Thanks. yeah snatches were awfully "pressouty" today, couldn't help it much, but the last 85kg attempt was 50/50, good enough for me to be considered as a training PR. I did attempt 90kg snatch but I only snatch pulled it, mental blocked lol.

My jerks started getting ugly after 100, I still need to work on that. I try to catch jerks awfully high imo, I need to be able to catch them lower.

I'll be really happy with 200 before october! After the army I can set the aim higher.

What about training to go to national meets ? I swear man, you have the potential. I don't know how it works in your country and how it works in international level, but here in canada, you could go in state competition soon and go to national competition after some serious work.

snatch 4x2x70kg - few misses

snatch high pull 3x3x85kg - pretty solid pulls

clean & jerk 2+1x3x90kg - no misses


everything was hard because I'm kinda dead still, from yesterday. I forgot to mention I backsquatted up to 150kg x1 too yesterday.

My coach says it takes 7 days to recover from a snatch PR and 10 days from a C&J PR.

You already did my max @ back squat

[Ensix]

What about training to go to national meets ? I swear man, you have the potential. I don't know how it works in your country and how it works in international level, but here in canada, you could go in state competition soon and go to national competition after some serious work.



My coach says it takes 7 days to recover from a snatch PR and 10 days from a C&J PR.

You already did my max @ back squat

I can go straight to national competition (really small country lol) if I want to, but I don't want to, not yet atleast, what's the point of competition if I'm not competitive?

Well I didn't go past 150kg because it felt really hard already, and I'm okay with that, I don't care about squat. Beginning of the year I back squatted 180kg and could barely snatch 80kg and clean and jerk over 100kg, so yeah.

Efficiency over strength!

[Saintsqc]

I can go straight to national competition (really small country lol) if I want to, but I don't want to, not yet atleast, what's the point of competition if I'm not competitive?

Well I didn't go past 150kg because it felt really hard already, and I'm okay with that, I don't care about squat. Beginning of the year I back squatted 180kg and could barely snatch 80kg and clean and jerk over 100kg, so yeah.

Efficiency over strength!

What's the point of competition if you're not competitive !? ****...srsly ??
1) it's fun
2) it's highly motivating
3) you get to meet really nice people who share the same passion
and 4, if the competition is low in your country, you could go in international competition maybe, and that is awesome.

You don't have to be the best to compete. Competition in itself is fun.

BRB get on a stage and hundreds of people shut their mouth and watch me
BRB adrenaline is sky high
BRB set PRs in front of a crowd
BRB best feeling ever

[Ensix]

snatch work with 50kg - just some technique work, pretty exhaustin

clean & jerk work with 70kg - did squat jerks and power jerks and split jerks too. thought that squat jerks would be better for me but I quickly realized nope.

front squat up to 130kg - I'll settle with this as a max for now, ratio is good with backsquat being 150kg.


duh everything hurt during the workout, especially wrists, they've gotten a lot of stress lately along with traps and lower back. this was a light day so that's good.

[Ensix]

power snatch from hang 4x2x70kg - just 1 miss, snatched it way in front of me lol. otherwise pretty easy

power clean + front squat + split jerk 3x90kg - also 1 miss, same problem I think, jerked it way in front of me lol.


that's all I did regarding oly, very easy day.

[Saintsqc]

Looking good !

[Ensix]

crappy training day today, I'm not gonna list anything because there's barely anything to to list. my wrist is sprained so everything kinda bad, oly lifts and front squats, even back squats are kinda uncomfortable.


I did back squat up to 140kg tho. I hope the wrist heals fast and I can possibly set a few PRs in my limited time.

[harley3318]

I was looking at your stats and form and man you are doing good...keep up the good work man. Love the squat form!

[Ensix]

yesterday I snatched up to 80kg and did some extra work with snatch because I still can't clean or jerk or front squat. my sprained wrist can't be in rack position. so I did a few behind the neck split jerks which felt surprisingly good. I hope I can c&j soon enough.

[Ensix]

power snatch + ohs 3x2x65kg - 2 power snatches followed by 1 ohs, that's what I did.

some behind the neck push jerks including 3x85kg - still can't hold bar in rack position so yeah..

also back squats 4x1x130kg, pretty heavy lol.

[Ensix]

snatches up to 75kg - failed 80kg and then failed 70kg plenty times, everything went downhill lol.

few clean & jerks - I can clean & jerk but there's slight discomfort, I hope I can do 115 if I can't snatch 90!


that pretty much sums it up, kinda useless training haha. now I have 2 sessions left and the final one is max out session, so my next session I really want to prepare technique wise, not gonna fool around. so my plan is to get that 115kg clean and jerk because I'm pretty sure 90kg snatch is out of the question, but we'll see, it's just I'll put my money on the 115kg clean & jerk (to get that 200kg total). if I can get the total, it means I've made 20kg progress in total!

[Saintsqc]

snatches up to 75kg - failed 80kg and then failed 70kg plenty times, everything went downhill lol.

few clean & jerks - I can clean & jerk but there's slight discomfort, I hope I can do 115 if I can't snatch 90!


that pretty much sums it up, kinda useless training haha. now I have 2 sessions left and the final one is max out session, so my next session I really want to prepare technique wise, not gonna fool around. so my plan is to get that 115kg clean and jerk because I'm pretty sure 90kg snatch is out of the question, but we'll see, it's just I'll put my money on the 115kg clean & jerk (to get that 200kg total). if I can get the total, it means I've made 20kg progress in total!

Same happen to me yesterday, I got stop at 80 kg and everything went downhill from there. My coach got pissed and he made me snatch 50 kg for ~1 hour. It's mental. A moment there is a doubt in your head, you will fail your attempt.

20 kg progress is awesome. Even more when you didnt really train for it lol !

[Ensix]

snatches up to 80kg - blehh I'm still doing something fundamentally wrong.

clean & jerks up to 115kg - I did it! on the 3rd attempt! made me pretty happy, haven't felt such PR happiness in a loong time. I wasn't initially planning on maxing out, but I thought to myself "what the heck, let's do this". 1st attempt the jerk had absolutely no hope, 2nd attempt I got it like halfway, almost. 3rd attempt was a solid one, felt like a king with 115kg over my head.


so there it is, my 200kg (training) total, which has awful proportions 85/115 haha. this was my last oly lifting and I've no idea when the next one will take place, if at all, then maybe sometime next year!

[Saintsqc]

snatches up to 80kg - blehh I'm still doing something fundamentally wrong.

clean & jerks up to 115kg - I did it! on the 3rd attempt! made me pretty happy, haven't felt such PR happiness in a loong time. I wasn't initially planning on maxing out, but I thought to myself "what the heck, let's do this". 1st attempt the jerk had absolutely no hope, 2nd attempt I got it like halfway, almost. 3rd attempt was a solid one, felt like a king with 115kg over my head.


so there it is, my 200kg (training) total, which has awful proportions 85/115 haha. this was my last oly lifting and I've no idea when the next one will take place, if at all, then maybe sometime next year!

**** you man

I work my ass off all year long...and you catch up on me in a couple of weeks.

Cheeky kunt.

I hope I will have a total so high, you wont be able to catch up lol. Good luck mate ! And good job, jelly of your talent.

[Ensix]

**** you man

I work my ass off all year long...and you catch up on me in a couple of weeks.

Cheeky kunt.

I hope I will have a total so high, you wont be able to catch up lol. Good luck mate ! And good job, jelly of your talent.

you'll have the chance to work your ass off even harder this time!

also keep up that attitude, I will need it for motivation next year!